Lentil Tabouli Ingredeints
How to make Lentil Tabouli Salad
The salad is easy to make- just follow the instructions. Remember to cook lentils to al-dente… it only takes about 20 -30 minutes, depending on the size of the lentil. You don’t want mushy lentils! Soaking the lentils beforehand will not only shorten the cooking time, but will prevent any bloating or tummy issues. So I soak them in cold water for about 8 hours, or overnight, then boil them and check them after 20 minutes.
And a little tip: leave your lemons at room temperature to ripen up soften, then roll them firmly on the counter with the palm of your hand to produce more juice.
Storage
This Lentil Tabouli will keep up to 4 days in an airtight container in the refrigerator.
On the homefront: I was craving my mother’s tabouli, and this is how this recipe came to be. When you think about your growing-up food, what is it that heals and comforts you? Whatever this is, take the time to learn how to prepare it, and if possible, learn directly from the person who made this for you. I can’t express enough, how this simple act will bless you over and over, after they go.
Today, as I chop the parsley, I feel her here with me and hear her say, Finer Sylvia, chop it finer! in her thick Finnish Accent. When I get to the onions and tomatoes….Sylvia, cut them smaller. Do not rrrrrush, you have to be more be patient! Make them smallerrrr! Teaching me still. Add the salt, just a little at a time, not too much…you must taste it as you go! Squeeze the lemons. That is rrrrright. Just enough. Now… it is good.
My husband Brian, with an unusual knack for mimicking, has perfected my mother’s thick accent, with her forever rolling rrrrrr’s and scratchy gruff voice. Randomly, he will spout out something she would say, in the exact same way, and each time it gives me chills and makes me laugh hysterically, summoning her right into the present.
He is unaware to this day, that this is one of the best gifts he has ever given me.
Here is the way my mom taught me how to cut tomatoes. I still cut them this way, finding it very fast and efficient with little waste. Give it a try!
I hope you enjoy this Lentil Tabouli Salad – let me know what you think in the comments below!
More lentil recipes you’ll like!
- Mediterranen Lentil Salad
- Lentil Salad with Apples, Walnuts and Celery Root
- Spring Lentil Salad
- Moroccan Lentil Salad
- Lentil Pomegranate Salad (Palouse Caviar)
How to Dice a Tomato Video
Lentil Tabouli Salad
- Prep Time: 15 mins
- Cook Time: 25 mins
- Total Time: 40 mins
- Yield: 5
- Category: Salad, vegan, gluten-free, legumes,
- Method: stove top
- Cuisine: Middle Eastern
Description
This Simple Lentil Tabouli Salad is full of Middle Eastern flavor! Filling lentils are paired with summer tomatoes, lemon, mint and parsley and a unique combination of spices, and keeps for several days, perfect for midweek lunches or potlucks! Vegan and Gluten-Free!
Ingredients
- 1 1/2 cups Puy Lentils ( Palouse Black Caviar Lentils)
- 4 cups water
- 4 medium tomatoes- (2 cups finely diced)
- 1 large bunch Italian Parsley- finely chopped ( about 1 1/2 Cups)
- 1/3 C finely diced Red onion or shallot
- 1/4 C finely chopped fresh mint
- 1 tsp kosher salt
- 1 tsp cinnamon
- 2 tsp allspice
- 3 Tablespoons olive oil
- 1/4 C lemon juice and zest of one lemon
- Cracked Pepper to taste
Instructions
- To prevent tummy bloating soak lentils in cold water 8 hours, or overnight.
- In a medium pot bring lentils and water to a boil. Turn down heat, cover and let simmer on med-low to low heat for 20-25 minutes, or until just tender. Strain and rinse with cold water until lentils are nice and cold.
- While lentils are simmering. Finely dice tomatoes, onion, parsley and mint, and place in a medium sized bowl.
- Toss in rinsed cold lentils and mix in olive oil, lemon juice,½ of the zest, kosther salt, pepper, cinnamon and allspice. (Don’t be tempted to leave the spices out, trust me, they work well!!)
- Miix. Adjust salt and lemon if necessary, and let the flavors meld for at least 10 minutes. Chill until ready to serve. Garnish with remaining lemon zest.
- Enjoy!
Nutrition
- Serving Size: 1 cup
- Calories: 319
- Sugar: 4.9 g
- Sodium: 497 mg
- Fat: 9.5 g
- Saturated Fat: 1.4 g
- Carbohydrates: 46.4 g
- Fiber: 9.3 g
- Protein: 16.2 g
- Cholesterol: 0 mg
Hello ! I’m cooking this for the first time and wondered if you cooked the lentils in the soaking water or do you rinse and then add the 4 clean cups of water ?
Thanks !
Love all your recipes so far – my go-to site !
There are different schools of thought on this! I tend to rinse and use fresh water. Legumes are high in phytates which can interfere with the body’s ability to absorb minerals- soaking helps clear the phytates off.
Fantastic!! Followed the recipe to the letter, and will definitely make it again and again. Thank you!! *chef’s kiss*
Great to hear Janine!
Definitely those spices! Surprisingly good! (and I am not a fan of cinnamon!)
Great to hear!
My family generally does not like “strange” combinations (aka cinnamon in their lentils)- I put a cinnamon stick and some allspice berries in the cooking water with the lentils (removed them after draining) and used a quarter of the amount called for in the dressing. The result “this is good, different, but good, we would eat this again”.
Haha! Nice Maggie, love the adaptations. If they will eat it again, sounds like a win!
I usually like foods made based on recipes from this site. This one, though, was just OK. My husband and son asked if I made a mistake and put the wrong spice in, but I had not. Won’t make again.
Sorry you didn’t enjoy this one Julie.
So love it!!!! Can not stop eating it. Favor is so good!
Love this one too! Yay for healthy addictions😉
To stop bloating with beans, boil the beans with a little ginger.
If you are a bean lover like me you will never have to worry about bloating or gas after eating beans.
What a GREAT tip June! I’ll have to try this. Thanks so much!
Absolutely delicious!!!! Can’t wait to make it for company. Will become a regular salad in my household.
Wonderful!
This is my second time making your recipe for Lentil Tabouli and me and my husband love it! Thank you for sharing this.
Wonderful Michelle!
I made this for a potluck at our clinic and I almost didn’t want to bring it because I didn’t want to share! The flavors get better with time and the spices give a really unique but fresh flavor. Truly a simple but wonderful dish!
That is so funny! I’m glad you liked it Betsy.
This recipe is amazing!! Delicious flavors, and even though both times I have made this, I overcooked the lentils and they were kind of mushy, it tasted amazing!!! Even our picky 7 year old loved it. I highly recommend…thanks for the wonderful recipe!!
Thanks Alyson!
Hi
I’d like to make this, but only have black urad lentils – would they work?
Are they split lentils without the skin? If so they may get too mushy here?
RUN, don’t walk and make this recipe!! Holy sweet mother of Moses is this ever delicious. I was a tad skeptic about the allspice but I am a BELIEVER. All hail Sylvia and this masterful creation.
Haha! Love it Stacey! Glad you tried the allspice. 😉
Delicious.I used green French lentils and they stood up well in the salad. They were more tender than the Bulgar wheat which is normally used in tabouli, but still provided an interesting texture. I would make it again. k
I’m so glad you enjoyed this Patti!
This is so delicious! It’s my daughter’s new favorite, we’ve already made it 3X. Your recipes are my go-to… thanks Sylvia.
Thanks Christine!
I’m addicted to this spectacularly delicious, nutritious recipe! I’ve made it 3 times in the past 4 weeks. With and without quinoa. With and without mint. With fresh feta cheese or without. Even topped it with
I double the recipe and repurpose into:
1. Grain bowl with leafy greens, added chopped walnuts, drizzle tzatziki
2. Wraps, both using whole-wheat tortilla, also kale leaves (remove spine) or romaine with avocado slices and leftover grilled salmon
I LOVE all your lentil salads recipes ❤️
Love it Diana! Appreciate this!
Made it from canned lentils, so delicious 🙂
Awesome!
I love tabouli and have tried many recipes, but this might be my favorite.